OP, sorry I’m late. Man, gone for just a bit and PRs are sprouting all over the place. It is definitely Spring. Congrats on the squat and bench PRs and really good looking millies as well.
[quote]Oldman Powers wrote:
JK - Thanks, I’ve got to figure the video thing out. Do you think my circa 1984 VHS Sony will do the trick?
[/quote]
???VHS??? What’s that? Very Hard Squats??? BetaMax rules!!!. Wow, we are old!!! Remember Laser Disks?
C3/W3 531 Week
Deadlifts - UT PL Gym
5x225, 5x255, 5x285, 1x315
Other than that, I worked on form with the UT Powerlifting coach and some graduate students with many Meets under their belt. I joined them for a form check and some advice about USAPL Meets.
A few notes:
Deadlift -
Conventional deadlift stance is too wide.
Don’t need to overextend at the finish. Just keep a straight back.
Chest up, head up, eyes up.
Sumo is good. Just make sure the upper body is as vertical at the start as I can get it.
Bar could come in about an inch as it passes the knees.
More heel drive.
Back is flat - no rounding.
Bench -
Form is good but could use some work. Another time.
Squats -
Depth sucks. Lower, lower, lower, close, right there.
Tried elevated shoes and that helped with depth but I’d rather get there without them.
Literally went down to the stopping point, hams on calves. Sat there for about 15 seconds and tried to push lower.
Wider stance doesn’t help. Narrower may.
Back is flat even at the lowest point.
Other notes -
Get a new lifting belt. Tried an Inzer - Big difference.
Consider equipped lifting
Accessories - Romanian Deads are better than leg curls, bench leg lifts are better than hanging leg lifts for isolating abs.
Met some new friends. Great people. I’m pretty stoked.
Shit, that sounds like a productive day. USAPL requires breaking parallel, so the deeper you can get the better. I love my Inzer lever belt–a good belt does make a difference.
Thanks JK
I ordered some basic equipment today including the lever belt from Inzer, wraps, sleeves, etc.
Also signed up for a USAPL membership.
Shooting for my first meet July 10, a local USAPL meet and a week before I turn 51.
Need the prep time.
I’m pumped for you getting the good advice. Looking forward to your meet. If I can hit depth anyone can. You’ll be fine.
Looks like you learned a hell of a lot OP, great!
If you do choose to lift equipped, I will assure you, there is never a dull moment. Getting a raw meet under you belt before getting in the equipment is a good idea however.
Lifting gear, I should look into buying some of that sometime soon. Good looking numbers and good work on the maxes. And lucky you getting tips from a real coach. I wish I had access to one of those.
Eco - Any tips on consistently hitting depth are much appreciated. It’s all about the stretching I think.
Mrodock - It’s all your fault and yes, I’ll probably sample the dark side. Always have, always will.
U42 - If you are drug free, shoot an email and then call your local USAPL State Rep and just tell them you interested in plugging in with some folks in your local area.
Deload week. Here’s a double martini toast to all you hard working old farts.
As we say in Texas, live strong.
Deload week.
Today foam rolled and PVC rolled back and legs. 6" PVC works great.
Lots of stretching.
Figured the legs were ready so I hit the squat rack to work on depth.
Squats:
Bar x 10, 135 x 8. Figured out depth using a low bench, then set the pins at #8
5 sets of 185x5 - trying to hit the pins each time. Got a good stretching workout.
Deadlifts
10 x 135, 8 x 135
Sumo:
3 sets of 185 x 5
Conventional
3 sets of 185 x 5
Couple of 20 somethings started buzzing around my area (really close) working up to 35lb dumbell curls. Figured they wanted the rack for something like barbell curls.
Bench -
bar x 10 - Invited the kids to work in.
135 x 8
185 x 5
225 x 12 - the kids left.
275 x 3
More PVC rolling.
Not a bad deload workout but I probably overcooked the benching a little. I really feel like I’m going a lot deeper on squats and they look better. Going to try to get the pins down to #7 and work from there.
Nice poundage going on in here. Hope I’m has strong as you when I turn 50.
[quote]Oldman Powers wrote:
Deload week.
Today foam rolled and PVC rolled back and legs. 6" PVC works great.
Lots of stretching.
Figured the legs were ready so I hit the squat rack to work on depth.
Squats:
Bar x 10, 135 x 8. Figured out depth using a low bench, then set the pins at #8
5 sets of 185x5 - trying to hit the pins each time. Got a good stretching workout.
Deadlifts
10 x 135, 8 x 135
Sumo:
3 sets of 185 x 5
Conventional
3 sets of 185 x 5
Couple of 20 somethings started buzzing around my area (really close) working up to 35lb dumbell curls. Figured they wanted the rack for something like barbell curls.
Bench -
bar x 10 - Invited the kids to work in.
135 x 8
185 x 5
225 x 12 - the kids left.
275 x 3
More PVC rolling.
Not a bad deload workout but I probably overcooked the benching a little. I really feel like I’m going a lot deeper on squats and they look better. Going to try to get the pins down to #7 and work from there.
[/quote]
Good way to shoo away the children.
[quote]NvrTooLate wrote:
Nice poundage going on in here. Hope I’m has strong as you when I turn 50.[/quote]
Its all relative. I’d like to be as strong as Hel320 at 56, but overall we should all be happy that we aren’t like over 99% of the population from 25 to 65.
I really appreciate the compliment.
I have a bunch of people at work that recently learned I’m into powerlifting. They know because I had to correct them from saying I was a bodybuilder. Probably a big mistake. Most of them…no all of them are in piss poor shape in their late 20’s through 30’s. I’m getting a rash of shit everywhere I turn. Guy’s impersonating Arnold, settle hints about roids, you name it.
I’m just an old fart trying to get back in shape.
Get used to it. Once the cat’s out of the bag, its all over. And good luck explaining the mantard.
Screw it. I’m putting up awards and pictures in my office.
My deload today was a 2 mile walk on the golf course with my dog. Practiced my approach shots. A bottle of wine after dinner. Can’t resist a good red.
My deload isn’t in Wendlers book. I hope I don’t get called to Jims office again. He makes you put a full can of Copenhagen in your mouth until you turn green.
Another Deload Day.
Weight 196
A tough day at work and I needed to deload more than the physical accumulated load.
PVC rolled everything and stretched the legs. Tight calves/Soleus are my biggest problem and probably effecting my squat.
Squat - worked on various stances to determine how to get to depth comfortably.
135 x 10 narrow stance
135 x 10 shoulder stance
135 x 10 wide stance
135 x 10 sumo stance, feet flared
135 x 5 back to wide stance feet slightly flared
135 x 5 shoulder stance
Wide stance, feet slightly flared got me to depth easiest and weight came up easiest.
Standing Military Press
135 x 5 warmup
135 x 10 two second pause at collarbone
135 x 10 two second pause at collarbone
135 x 5 “”
Bar Dips - good chest stretch at the bottom.
BW x 10
BW +35 x 10
BW +50 x 10
BW +60 x 10
BW +70 x 8
Romanian Deads - Pins below knees
135 x 10
185 x 10
225 x 10
275 x 10
225 x 5
I’m still feeling beat. Hopefully next week I’ll be recovered. Happy with finding my squat stance and haven’t done dips in a long time, they felt good.
[quote]Oldman Powers wrote:
I have a bunch of people at work that recently learned I’m into powerlifting. They know because I had to correct them from saying I was a bodybuilder. Probably a big mistake. Most of them…no all of them are in piss poor shape in their late 20’s through 30’s. I’m getting a rash of shit everywhere I turn. Guy’s impersonating Arnold, settle hints about roids, you name it.
I’m just an old fart trying to get back in shape.[/quote]
Just tell 'em your ‘on the whey’ and you ‘boot’ creatine. That outta do it!!
[quote]Oldman Powers wrote:
I have a bunch of people at work that recently learned I’m into powerlifting. They know because I had to correct them from saying I was a bodybuilder. Probably a big mistake. Most of them…no all of them are in piss poor shape in their late 20’s through 30’s. I’m getting a rash of shit everywhere I turn. Guy’s impersonating Arnold, settle hints about roids, you name it.
I’m just an old fart trying to get back in shape.[/quote]
Screw 'em. If they want to go through life fat drunk and stupid (from the greatness that is Animal House) thats on them. Put the photos and awards up. Maybe they will get off their fat asses and do something. If not, their loss. ITs good to have goals in life.
i’m lucky, our head guy is a lifter, and his brother grew up (and still lifts) with chuck vogelpohl. There are a couple lifters here, but the boss and I are the only ones that take it real serious.
I take tons of shit for George Foremaning steaks for lunch in our little lunch room. those bastards in Facilities told me I couldn’t grill in the office anymore. pencil-necks.